Ladies Gaelic Football

30 | SUMMER 2020 | www.ladiesgaelic.ie THROW IT IN REF A referee is an integral part of the game of football. Like no other person on the pitch they have to be 'in the right place at the right time!' During an adult game of football it would be no surprise if a referee covered 10km. Remember that this isn't a nice easy jog either, it is stop, start, change direction, think, talk, sprint, turn... you get the picture! Most people have been out and active during the summer period but running a 5km in the local park, while great for general fitness, is very different to refereeing a championship game. For referees it is important to build up your running to get you to the 'pitch' of the games you will be in the middle of. It is also important to remember that you'll have tired and stiff legs after your first game, don't be surprised and don't worry. Calves, hamstrings, achilles and knees can get a bit cranky when the intensity of running increases! Good warm up and cool downs are important to help reduce this. In order to progress your running intensity up to match tempo there are many things you can do. The most important thing to remember is to start with something you know you can do and build up gently each session. Match Ready Conditioning A referee is on the move for most of the match, a large volume of this can be at 'cruising pace' with bursts of higher intensity running happening as the game changes. Your conditioning running should reflect this. Below is an example of how you could practice this. Endline - - 50% - - 45m Line - -75% - - 45m Line - - 50% - - Endline Endline - - walk - - 21m - - 75% - - 45m - - 50% - - 45m - - 75% - - 21m - - Walk - - Endline Using the lines on a GAA pitch you can carry out the above. Start at one end of the pitch and work up to the far endline and back using the above intensities. Up and back is 1 Repetition. You can organise your sets and reps so they are suitable for your level of fitness. Option 1: If 1 repetition is a challenge you can take a break after each one. Set 1: 3 Reps with 30s rest every time you get back to the start. Complete 2-3 Sets in a session with 3-4 mins rest between sets To progress either decrease the rest or add more repetitions Option 2: If you are comfortable with one repetition as described above you could organise your sessions as follows: Set 1: 3-4 Reps without any rest Complete 3-4 Sets in a session with 2 mins rest in between Sets. To progress either decrease the rest or add more repetitions ARE YOU READY TO KEEP UP WITH THE PLAY? Change of Direction Practice During a game you have to cover a lot of ground as a referee, but you also may have to change direction at high pace. In order to prepare your body, (especially the joints!) it is a good idea to include some change of direction practice into your running training. Below are 2 examples of what you could do. Option 1: "Out and Backs" 1 repetition is as follows: • End line to 14 and back - take 5 seconds rest • End line to 21 and back – take 5 seconds rest • End line to 45 and back. Each time you turn aim for a nice tight turn. Plant your foot on the line and push back the way you came. Also remember to alternate which leg you plant each time. Each Set of these should include 3-6 repetitions of the above depending on your fitness levels. Rest between sets can be anywhere from 1 to 4 mins again depending on your level. Option 2: Stop and Go Start at A and sprint to B. At B stop dead and hold for 3 seconds. Take off again and sprint around C and D and straight back through the gate at B. This is one repetition. One set would comprise of 4 repetition (2 each direction @ C). Take 20 – 30s rest between Reps and 2-4 mins rest between Sets. 2-4 Sets can be done within a training session A C D 10m 10m 10m C B

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